Created by: Kristen Carli, Dietetic Intern
The holidays are a wonderful season to spend time with family and friends. We gather frequently for holiday cookie parties, gift exchanges, and family celebrations. Because all of these events are centered around food, it is very easy to gain weight during this time of year.
6 Tips For a Healthy Holiday
To have a healthy holiday and avoid the holiday weight gain, follow these helpful tips:
Eat Snacks Before Events
Avoid arriving to the event starving. People tend to overeat when they are hungry. Eating a quick snack before you arrive can help keep hunger at bay. Aim for a balanced snack, such as whole-grain crackers and guacamole or bell peppers with hummus.
Use a Smaller Plate
When it is time to eat, grab a smaller plate. Our eyes can be bigger than our stomachs. Aim to fill a small plate with food to encourage proper portion sizes. You can always go back for more if you want, but start small. You may find that you are full after just one plate.
Begin with Vegetables
Begin your meal with vegetables. Fill up half your plate with vegetables, salad, or vegetable-based soups first. Then add the other components like entrees or desserts. Filling up on vegetables can help you eat fewer calories overall.
Eat Slowly
Fast eaters tend to overeat. Be mindful of the pace at which you eat. While eating, you should be able to converse comfortably and enjoy the time with others. It takes about 20 minutes for your brain to recognize that your stomach is full. Eat slowly to prevent overeating.
Make a Balanced Plate
Most of the food at holiday parties revolves around sugary sweet desserts, high fat entrees with creamy sauces, and loads of processed snacks. Be conscious about building a balanced plate to keep you energized and satisfied. At least half of your plate should contain vegetables. Aim to have the other half of the plate made up of ¼ lean proteins and ¼ whole grains.
Stay Active
Keep up your normal physical activity routine. It’s important to stay active even during this holiday time. Bring the family along for a brisk walk or play sports at a park. Aim for 150 minutes of physical activity each week.
Material adapted from eatright.org & choosemyplate.gov
